Last Updated on July 17, 2023

Stress is an inevitable part of life, and it can have both positive and negative effects on the body. But,  does stress cause inflammation? Can it contribute to long-term health problems?

In this article, we will explore the relationship between stress and inflammation, how stress impacts the body, and ways to manage stress for better overall health.

Does Stress Cause Inflammation?

Yes, prolonged stress is one of the main causes of inflammation in the body. At a high level, stress triggers the release of hormones such as cortisol, which can lead to an increase in inflammation in the body. There are other factors as well, which we’ll discuss later in the article. But what does the research have to say about stress and inflammation?

One well-known study exploring the connection between stress, anxiety, and chronic inflammation is the Whitehall II Study conducted by University College London. This longitudinal study examined the relationship between work stress and inflammation in more than 10,000 British civil servants over 14 years.

Researchers measured inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), and assessed job strain. The results showed that individuals with higher levels of job strain had significantly elevated levels of these inflammatory markers.

Another notable study was carried out by researchers at Ohio State University, focusing on the effects of stress on inflammation in married couples. In this study, 42 couples participated in a structured discussion that involved recounting and resolving recent marital conflicts.

Blood samples were taken before and after the discussion, with researchers measuring changes in inflammatory markers such as CRP and tumor necrosis factor-alpha (TNF-alpha). The results revealed that couples who engaged in more hostile behaviors during the discussion had greater increases in these inflammatory markers.

In a third study by researchers at the University of California, San Francisco, the relationship between psychological stress and immune system function in women with breast cancer was examined.

The study involved 94 women who were tested for levels of the stress hormone cortisol and the inflammatory marker interleukin-6 (IL-6) at several points during cancer treatment. The findings demonstrated that women with higher levels of psychological stress exhibited increased levels of cortisol and IL-6.

What Kind of Inflammation Does Stress Cause?

Stress primarily causes chronic low-grade inflammation in the body. When the body experiences stress, it releases stress hormones like cortisol, which can lead to prolonged activation of the immune system.

This persistent immune response can result in chronic inflammation, potentially contributing to the development of various health conditions, such as heart disease, diabetes, and autoimmune disorders.

How Does Stress Cause Inflammation?

Stress impacts the body in many ways that can lead to inflammation.

Effects Immune System

When the body is under stress, it activates the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, which triggers the release of stress hormones like cortisol and adrenaline. These hormones prepare the body for a “fight or flight” response, temporarily boosting the immune system to respond to potential threats.

Changes Hormone Levels

Again, stress activates the body’s stress response system, which involves the release of stress hormones. These hormones help the body manage short-term stress by increasing energy and focus, but they can also cause inflammation when they are consistently elevated.

Changes Gut Microbiota

Stress can significantly impact gut microbiota by altering the composition and diversity of the microbial community in the gastrointestinal tract. This imbalance, known as dysbiosis, can weaken the gut barrier function and increase the permeability of the intestinal lining, allowing harmful bacteria and toxins to enter the bloodstream.

Signs of Chronic Inflammation

Sometimes chronic low-grade inflammation is difficult to detect. Here are the signs of inflammation to look out for:

  • Fatigue: Chronic low-grade inflammation can cause persistent fatigue, as the body is constantly expending energy to manage the ongoing inflammation.
  • Joint pain and stiffness: Inflammation may lead to discomfort and stiffness in joints, making movement more difficult and painful.
  • Skin issues: Inflammatory skin conditions like eczema, psoriasis, or rashes can be indicators of underlying inflammation in the body.
  • Gastrointestinal problems: Chronic inflammation may result in digestive issues like bloating, constipation, or diarrhea due to an imbalance in gut microbiota.
  • Frequent infections: An overworked immune system, as a result of chronic inflammation, can make the body more susceptible to infections and slower to recover.
  • Brain fog: Low-grade inflammation can negatively affect cognitive function, leading to memory issues, difficulty concentrating, and a general sense of mental cloudiness.
  • Unexplained weight gain: There is a direct correlation between inflammation and weight gain. The inflammatory processes can disrupt hormone balance and metabolism making it difficult to lose weight.

Long-Term Effects of Stress on the Body

If you don’t find a way to manage stress levels, chronic inflammation can wreak havoc on various systems of the body.

Cardiovascular System

Prolonged inflammation contributes to the buildup of plaque in the arteries, increasing the risk of atherosclerosis, which can lead to heart attacks and strokes. Additionally, chronic inflammation can cause damage to blood vessels, disrupt normal blood flow, and increase the likelihood of developing hypertension and other cardiovascular diseases.

Respiratory System

Persistent inflammation can lead to chronic airway inflammation and damage to the lung tissue, exacerbating conditions like asthma and chronic obstructive pulmonary disease (COPD). Moreover, stress-induced inflammation can impair the immune system, making the respiratory system more susceptible to infections such as pneumonia and bronchitis.

Digestive System

Stress-induced inflammation can disrupt the balance of gut microbiota, leading to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Additionally, chronic inflammation may contribute to the development of other digestive issues, such as acid reflux, gastritis, and peptic ulcers, due to increased production of stomach acid and impaired gut barrier function.

Immune System

Prolonged stress leads to the release of cortisol and other stress hormones, which in turn suppresses the immune system’s ability to respond effectively to pathogens and infections. Over time, this weakened immune response can make the body more susceptible to infections, autoimmune disorders, and even cancer, as the immune system struggles to eliminate harmful cells and maintain overall health.

How Do You Get Rid of Stress Inflammation?

Controlling stress levels for some individuals is much easier said than done. But there are some proven anti-inflammatory strategies for lowering stress that can make a big impact on inflammation and natural pain relief.

Exercise

Exercise has been shown to help reduce stress and anxiety by releasing endorphins, which are natural mood elevators that promote feelings of well-being and happiness. Additionally, engaging in regular physical activity can improve overall mental health, and sleep quality, and provide a healthy coping mechanism for dealing with stressors.

Sleep Hygiene

Improving sleep quality is crucial for reducing stress and anxiety, as it allows the body and mind to rest, recover, and rejuvenate, promoting emotional and mental resilience. Adequate sleep is also essential for maintaining a balanced hormonal and biochemical environment, which helps to regulate the body’s inflammatory response.

Social Support

Social support plays a critical role in reducing stress and anxiety by providing individuals with a sense of belonging, emotional comfort, and practical assistance when needed. Strong social connections help individuals cope better with stressors, promote positive mental health, and foster resilience.

Relaxation Techniques

Relaxation techniques, such as meditation, deep breathing, and progressive muscle relaxation, help activate the body’s relaxation response, which counteracts the stress response. By practicing these techniques regularly, individuals can effectively manage stress and anxiety, thereby reducing the production of stress hormones like cortisol.

Other Ways to Reduce Bodily Inflammation

Reducing stress and anxiety isn’t the only way to lower bodily inflammation. Plenty of other remedies for inflammation exist and should be added to your routine for the best results.

  • Reduce intake of inflammatory foods: Limit the consumption of inflammatory foods like processed foods, sugars, unhealthy fats, and excessive alcohol.
  • Try the anti-inflammatory diet: Incorporate anti-inflammatory foods rich in antioxidants, omega-3 fatty acids, and fiber, such as fruits, vegetables, whole grains, nuts, seeds, and fatty fish like salmon.
  • Manage lifestyle factors: Focus on maintaining a healthy weight, getting regular exercise, managing stress, and getting adequate sleep to help regulate inflammation levels in the body.
  • Take dietary supplements: Consider anti-inflammatory herbs and spices like turmeric (curcumin), black pepper, and ginger, which have been shown to support a healthy inflammatory response.

When selecting a natural anti-inflammatory, it can be difficult to know which supplements work best. Here are three proven supplements that have withstood the test of time.

Turmeric contains a powerful active compound called curcumin, which has potent anti-inflammatory properties. Curcumin works by inhibiting the activity of certain enzymes and molecules responsible for inflammation in the body.

Apple cider vinegar (ACV) possesses anti-inflammatory properties due to its acetic acid content and antioxidant compounds. ACV also helps balance the body’s pH levels, promoting a more alkaline environment that can reduce inflammation.

Elderberry is rich in flavonoids and anthocyanins, which are powerful antioxidants that help reduce inflammation in the body. These compounds neutralize harmful free radicals and decrease oxidative stress, which can lead to inflammation.

Stress and Inflammation: Final Thoughts

Can stress cause inflammation? The answer is yes. While stress is a normal part of life, chronic stress can lead to negative effects on the body, including inflammation.

Understanding how stress affects the body and implementing stress-management techniques can help reduce the risk of chronic inflammation and related health problems. It’s important to prioritize self-care and find healthy ways to manage stress to improve overall physical and mental well-being.

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